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Hazel's exercise plan - Day 33

Resistance

Structure:

90 secs on, 30 secs off doing each exercise

Exercises:

Sit Stand
Straight Arm Plank
Tricep Dip
Glute Bridge
Press Up

Sets:

Repeat above x3 times

Food & Recipes - Day 33

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Claire’s Spicy Tomato & Vegetable Casserole

Claire started her culinary career in 1987 as a kitchen porter, working as a full-time chef in 2001 she now manages her family pub The Bird Flanagan where her passion for cooking continues.

Makes: Serves 2 (each serving contains approximately 440 kcal)
(Approx 440 kcal per serving)

View the full recipe
The Ingredients

1 small head broccoli

1 small cauliflower

1 carrot

100g wholewheat fusilli or penne pasta

400g tin kidney beans

2 x 400g tins chopped tomatoes

1 reduced sodium vegetable stock cube

200ml water

1 teaspoon chilli powder (optional)

4 fresh basil leaves

salt (optional) and freshly ground black pepper

The Method

Cut or break the broccoli into small florets, trimming them down as necessary so that they are the same size – you’ll need 200g in total. Do the same with the cauliflower – you’ll need 200g in total. Peel the carrot and cut into slices on the diagonal – you’ll need 100g in total. 

Place the pasta in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes or according to instructions on the packet. 

Steam the cauliflower for 5 minutes. Add the carrot and broccoli and cook for another 4-5 minutes until tender.

Drain the kidney beans and rinse well in a sieve under cold running water. 

Place the tomatoes in a large pan and crumble in the stock cube and add the chilli powder. Bring to a simmer, then reduce the heat simmer for 2-3 minutes to allow the flavours to combine. 

Remove the tomato mixture from the heat and blend until smooth with a hand blender (or use a potato masher if you don’t have one which will work but give a chunkier result). Add the kidney beans and blend again until smooth.

Return the tomato mixture to a low heat and stir in the steamed vegetables and drained pasta. Give everything a good stir and season lightly with salt (optional) and freshly ground black pepper. Cook for a minute or so until everything is piping hot. 

Ladle the tomato and vegetable stew into bowls and tear over the basil leaves to serve

Claire’s Spicy Tomato & Vegetable Casserole

Claire started her culinary career in 1987 as a kitchen porter, working as a full-time chef in 2001 she now manages her family pub The Bird Flanagan where her passion for cooking continues.

Serves: Serves 2 (each serving contains approximately 440 kcal)
(Approx 440 kcal per serving)

View the full recipe
The Ingredients

1 small head broccoli

1 small cauliflower

1 carrot

100g wholewheat fusilli or penne pasta

400g tin kidney beans

2 x 400g tins chopped tomatoes

1 reduced sodium vegetable stock cube

200ml water

1 teaspoon chilli powder (optional)

4 fresh basil leaves

salt (optional) and freshly ground black pepper

The Method

Cut or break the broccoli into small florets, trimming them down as necessary so that they are the same size – you’ll need 200g in total. Do the same with the cauliflower – you’ll need 200g in total. Peel the carrot and cut into slices on the diagonal – you’ll need 100g in total. 

Place the pasta in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes or according to instructions on the packet. 

Steam the cauliflower for 5 minutes. Add the carrot and broccoli and cook for another 4-5 minutes until tender.

Drain the kidney beans and rinse well in a sieve under cold running water. 

Place the tomatoes in a large pan and crumble in the stock cube and add the chilli powder. Bring to a simmer, then reduce the heat simmer for 2-3 minutes to allow the flavours to combine. 

Remove the tomato mixture from the heat and blend until smooth with a hand blender (or use a potato masher if you don’t have one which will work but give a chunkier result). Add the kidney beans and blend again until smooth.

Return the tomato mixture to a low heat and stir in the steamed vegetables and drained pasta. Give everything a good stir and season lightly with salt (optional) and freshly ground black pepper. Cook for a minute or so until everything is piping hot. 

Ladle the tomato and vegetable stew into bowls and tear over the basil leaves to serve

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